Aug. 23, 2023

Preventative Eating [Ep. 57]

Preventative Eating [Ep. 57]
Apple Podcasts podcast player badge
Spotify podcast player badge
Youtube Music podcast player badge
Amazon Music podcast player badge
TuneIn podcast player badge
RSS Feed podcast player badge
YouTube Channel podcast player badge
Apple Podcasts podcast player icon Spotify podcast player icon Youtube Music podcast player icon Amazon Music podcast player icon TuneIn podcast player icon RSS Feed podcast player icon YouTube Channel podcast player icon
Eat Well

Do you worry about getting hungry? Does it make you nervous to leave the house without snacks because you *might* get hungry before you get back? Usually you just eat in these situations right? Go ahead and have a snack so you won’t get hungry later. 

This is preventative eating. 

We do it to prevent ourselves from being uncomfortable later. But instead we make ourselves uncomfortable now by overeating. 

In this episode I discuss several reasons why we might be preventive eating and ways we can overcome the fear fo being hungry. 

I also tell you when it could be appropriate to choose some preventative eating. 

NEW! Free food planning session! Only 10 spots available through the first week in September. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

 
More from Well with Lisa:

More from Well with Lisa:

WEBVTT

00:00:00.060 --> 00:00:00.631
This is the eat.

00:00:00.631 --> 00:00:00.870
Well, think.

00:00:00.990 --> 00:00:05.011
Well LivWell podcast, episode 57, preventative eating.

00:00:08.971 --> 00:00:15.871
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

00:00:16.501 --> 00:00:18.060
I'm your host, Lisa Salsbury.

00:00:18.451 --> 00:00:24.111
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:00:24.721 --> 00:00:30.661
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

00:00:33.445 --> 00:00:34.015
Hey everyone.

00:00:34.015 --> 00:00:35.755
Welcome to the podcast this week.

00:00:35.965 --> 00:00:40.465
I have a solo episode for you today that has really been on my mind.

00:00:40.740 --> 00:00:51.869
But first I wanted to remind you, there are two weeks left To get in on one of those free food planning sessions I had originally said it was for a month, but I'm gone all next week taking my daughter to college.

00:00:52.140 --> 00:00:54.030
So I don't have any availability then.

00:00:54.030 --> 00:01:05.280
So you can book actually into the first week of September, if you're just wishing for some help to determine what to actually eat, that will help you lose weight and what works for your body.

00:01:05.340 --> 00:01:08.010
That's what we will be talking about in these sessions.

00:01:08.340 --> 00:01:08.519
You.

00:01:08.549 --> 00:01:13.769
You are not sure, like maybe what diet plan to follow and how that might fit in with the thought work I teach.

00:01:13.769 --> 00:01:19.709
So I'm going to show you how to do that and exactly what you should be eating.

00:01:20.040 --> 00:01:23.010
I have four spots left, like I said, the rest of this week.

00:01:23.040 --> 00:01:24.689
And then the first weekend, September.

00:01:24.706 --> 00:01:29.356
Is going to be it for this round of these free food planning sessions.

00:01:29.387 --> 00:01:35.927
So jump on one of those calls with me and get your meals planned and let's get you started on your weight loss.

00:01:35.956 --> 00:01:38.507
I just want to get you out of confusion.

00:01:38.777 --> 00:01:44.986
Because that is often what stops us is like, well, I want to lose weight, but I just don't know what to eat.

00:01:44.986 --> 00:01:46.486
And so we want to get out of that.

00:01:46.486 --> 00:01:48.496
They, um, you know, that, I don't know.

00:01:49.216 --> 00:01:50.027
Type thinking.

00:01:50.087 --> 00:01:53.147
So it, this is a one-on-one session, just you and me.

00:01:53.147 --> 00:01:54.977
So it's totally personal.

00:01:55.007 --> 00:02:00.617
And like I said, you'll leave knowing exactly what to eat, to start your weight loss.

00:02:01.096 --> 00:02:05.387
I will also be gifting you the workbook for my jumpstart, your weight loss sessions I used to do.

00:02:05.656 --> 00:02:09.546
So those used to be, 90 minutes ran$225.

00:02:09.546 --> 00:02:11.676
So you're getting that workbook for free.

00:02:12.127 --> 00:02:18.546
And, uh, that's just included here because I want to use some of the worksheets in that during our call.

00:02:18.546 --> 00:02:20.706
And then some of them you can use on your own later.

00:02:21.276 --> 00:02:28.326
So if you go to schedule right away, it will look like there's lots of times available, like more than four, but I do have a limit on my calendar.

00:02:28.326 --> 00:02:33.046
So once that last one is booked, then all of the availability will go away.

00:02:33.287 --> 00:02:35.717
So get your scheduled today.

00:02:36.276 --> 00:02:41.106
and I'll be honest if at the end of the call, I think you're a good fit for my coaching program.

00:02:41.106 --> 00:02:42.576
I will tell you about that.

00:02:42.576 --> 00:02:44.137
I'll let you know, but either way.

00:02:44.467 --> 00:02:45.576
The call is free.

00:02:46.326 --> 00:02:49.176
Well, let's jump into today's topic.

00:02:49.920 --> 00:02:53.221
I want to talk to you a little about preventative.

00:02:53.730 --> 00:02:54.121
Eating.

00:02:54.661 --> 00:03:01.561
This is what I call eating before you are hungry in order to prevent yourself from getting hungry later.

00:03:01.830 --> 00:03:04.770
It's a pretty common form of overeating.

00:03:05.161 --> 00:03:10.230
And I call it overeating any time you're eating when you aren't physically hungry.

00:03:10.591 --> 00:03:16.980
So you might think I'm going to tell you to never ever do this since I'm always telling you to wait for hunger.

00:03:17.491 --> 00:03:23.941
To then actually eat a meal, but actually we're going to talk about why we do this in the first place.

00:03:23.971 --> 00:03:27.001
And then when it might be appropriate.

00:03:27.721 --> 00:03:30.420
So we do this for several reasons.

00:03:30.811 --> 00:03:35.520
The first and foremost, most common reason is simply fear.

00:03:35.941 --> 00:03:38.670
We are afraid we might get hungry.

00:03:38.850 --> 00:03:40.860
And so we eat in order to prevent.

00:03:41.251 --> 00:03:43.200
Any feeling of discomfort.

00:03:43.770 --> 00:03:46.741
This isn't like strong fear, right?

00:03:46.741 --> 00:03:47.550
This isn't like.

00:03:48.033 --> 00:03:50.644
Major, you know, fear and anxiety.

00:03:50.913 --> 00:03:59.343
So it's just like a little bit of fear, but it's just hard to say like what that emotion really would be other than fear.

00:03:59.343 --> 00:04:03.544
But it's what we are fearful of is having the discomfort of hunger.

00:04:03.723 --> 00:04:06.723
We don't want to feel any kind of discomfort.

00:04:06.843 --> 00:04:17.043
So we eat, which is fascinating because if we eat when we aren't hungry, Especially if we're eating past enough, we make our bodies uncomfortable.

00:04:17.283 --> 00:04:25.173
So in order to avoid the discomfort of feeling a bit of hunger later, we overeat now and make ourselves uncomfortable.

00:04:25.713 --> 00:04:26.913
So fascinating.

00:04:26.913 --> 00:04:27.363
Right.

00:04:27.394 --> 00:04:30.603
But maybe you're like, no, I just grabbed a small snack.

00:04:30.603 --> 00:04:33.754
I'm not really getting full, so I'm not really getting uncomfortable.

00:04:34.113 --> 00:04:40.226
But then you end up uncomfortable in another way, which is jumping around the hunger scale.

00:04:40.257 --> 00:04:45.567
You're at negative one, you're at zero, you're a positive one, and you're just kind of jumping around that neutral space.

00:04:45.867 --> 00:04:50.966
And you're never getting to actually feel that physical enough feeling.

00:04:51.716 --> 00:04:57.656
You also perceive that you were hungry all day because you were snacking all day.

00:04:57.896 --> 00:05:00.326
This is again, something I hear from my clients a lot.

00:05:00.326 --> 00:05:00.776
I don't know.

00:05:00.776 --> 00:05:02.487
I just felt like I was hungry all day.

00:05:02.547 --> 00:05:04.406
I'm like, did you ever sit down and eat a meal?

00:05:04.406 --> 00:05:05.786
Did you wait for physical hunger?

00:05:06.357 --> 00:05:08.697
And eat to a positive three to enough.

00:05:09.026 --> 00:05:11.367
And often the answer is no.

00:05:11.396 --> 00:05:13.797
Well, I was afraid I was going to get hungry.

00:05:13.797 --> 00:05:15.956
So I had this snack and then I didn't have time to eat.

00:05:15.956 --> 00:05:17.307
So then I grabbed something else.

00:05:17.336 --> 00:05:17.637
Right.

00:05:17.637 --> 00:05:20.607
So it's a lot of this like preventative eating.

00:05:21.807 --> 00:05:29.396
And with this preventative eating, I'm not even talking about eating ahead of an event or an outing because we're nervous about that event.

00:05:29.757 --> 00:05:34.317
Like that's emotional eating in a whole other way where we're eating because we're nervous.

00:05:34.987 --> 00:05:38.887
I'm really just talking about eating in fear of getting hungry.

00:05:38.947 --> 00:05:43.326
That's it not because of what's happening or the event or what's going on in our lives.

00:05:43.326 --> 00:05:45.127
That's emotional eating in a whole different way.

00:05:46.146 --> 00:05:53.706
Another reason you might be doing this is because of diet, culture, or past diet messages that you're still listening to.

00:05:54.187 --> 00:05:56.137
So these go something like.

00:05:56.887 --> 00:05:59.047
Quote, eat frequently to prevent hunger.

00:05:59.076 --> 00:06:00.547
So you don't overeat.

00:06:01.297 --> 00:06:06.276
Or the other myth that says eating every few hours is going to boost your metabolism.

00:06:07.177 --> 00:06:09.307
Do you hear how annoyed I am at these statements?

00:06:10.776 --> 00:06:14.947
Eating before you are hungry, does not prevent overeating.

00:06:15.456 --> 00:06:19.536
In fact, you're actually probably overeating for the day.

00:06:19.867 --> 00:06:25.146
If you are constantly eating before your natural physical hunger cues tell you to do so.

00:06:25.836 --> 00:06:32.076
And the idea that your metabolism can be boosted by eating frequently has been completely debunked.

00:06:32.317 --> 00:06:36.607
I think we've talked quite a bit about metabolism and the relation to your muscle mass.

00:06:36.937 --> 00:06:39.396
That's the most direct way you could.

00:06:39.507 --> 00:06:45.146
Feasibly boost your metabolism by building more muscle, not by eating every two hours.

00:06:45.627 --> 00:06:51.326
Eating before you are hungry, will not prevent you from overeating, nor will it change your metabolism.

00:06:52.137 --> 00:06:57.237
So it's fascinating to me that we have vilified hunger so much.

00:06:57.507 --> 00:07:01.317
There's such a worry or fear about getting hungry.

00:07:01.737 --> 00:07:11.576
And I think it stems from this idea that if we feel physical hunger, That either something has gone wrong or that you're going to get crabby really, really fast.

00:07:12.627 --> 00:07:13.617
Believe me.

00:07:13.797 --> 00:07:15.057
I have been there.

00:07:15.086 --> 00:07:17.396
I have absolutely been afraid of being hungry.

00:07:17.396 --> 00:07:22.346
So I don't want you to think that I'm just like preaching to you as far as.

00:07:22.617 --> 00:07:23.786
Telling you what to do.

00:07:24.146 --> 00:07:30.357
I am telling you these things, because these are also the things that I believed in my dieting days.

00:07:31.137 --> 00:07:34.526
But we have seen the covers of magazines for so long.

00:07:34.557 --> 00:07:38.216
Tell us, lose 20 pounds in six weeks without being hungry.

00:07:38.487 --> 00:07:48.656
I find that to always be included on those diet magazine headlines, it was always such a selling point on a diet for me, if it touted that I didn't ever have to feel hunger.

00:07:49.244 --> 00:07:57.764
And I think I screwed up my hunger and fullness cues by constantly eating a cheese stick or a hard-boiled egg, every two hours, physical hunger.

00:07:58.093 --> 00:08:00.283
Is actually not that big of a deal.

00:08:00.913 --> 00:08:11.504
I know you're probably like, no, I hate being hungry, but honestly, if you are feeling the first signs of physical hunger, Think about what does it actually feel like?

00:08:12.584 --> 00:08:13.694
A little emptiness.

00:08:13.994 --> 00:08:18.774
A little lightness, maybe the first signal from your stomach, that it's time for some food.

00:08:19.314 --> 00:08:27.834
I'm not talking about the signal from the donut shop, pumping out that sugary sent into the parking lot, making your brain think like it's a good idea for a donut.

00:08:28.254 --> 00:08:30.624
That's not necessarily physical hunger.

00:08:30.963 --> 00:08:32.254
That feels more urgent.

00:08:32.644 --> 00:08:37.323
That's a craving or the type of hunger that starts in the brain and travels to the body.

00:08:37.653 --> 00:08:41.403
That's emotional hunger, and it feels pretty urgent to answer.

00:08:42.153 --> 00:08:43.354
Physical hunger.

00:08:43.533 --> 00:08:46.144
Isn't actually that urgent for a little while.

00:08:46.504 --> 00:08:46.984
In fact.

00:08:47.374 --> 00:09:00.844
You can, if you need to let that first wave of physical hunger pass and it will, you know, you have had this happen when you are busy doing a project and you're like, oh, I'm hungry, but I'm just going to finish this part real fast.

00:09:01.293 --> 00:09:04.203
And then another hour goes by and your body signals you again.

00:09:04.203 --> 00:09:05.524
Like, oh, Hey, I'm hungry.

00:09:06.004 --> 00:09:08.764
And you're like, okay, now I'm going to stop and go get something to eat.

00:09:09.063 --> 00:09:11.663
That's the normal cycle of physical, hunger.

00:09:12.144 --> 00:09:13.793
It will come in waves.

00:09:13.823 --> 00:09:18.653
And the peak of the wave generally is getting stronger and stronger as time goes on.

00:09:19.734 --> 00:09:24.264
But it's not generally an emergency the first time you feel it.

00:09:25.014 --> 00:09:27.714
If you have a strong fear of being hungry.

00:09:28.313 --> 00:09:31.494
Honestly, I want you to schedule a free coaching session with me.

00:09:31.524 --> 00:09:37.433
You can either schedule one of those free food planning sessions I was talking about, or my regular strategy session.

00:09:37.703 --> 00:09:40.464
We can really coach through this idea that hunger.

00:09:40.854 --> 00:09:42.173
Is something to be feared.

00:09:42.413 --> 00:09:47.663
It's actually something that I have coached several clients on and it's very specific to the person.

00:09:47.663 --> 00:09:51.114
So it's hard to coach you through it here on the podcast.

00:09:51.653 --> 00:10:06.384
It often stems from, like I said, these past I've had experiences where you either had a lot of hunger because you were on some ridiculously low intake, or maybe just the idea that you shouldn't ever feel hungry.

00:10:06.594 --> 00:10:08.813
So kind of two opposites there.

00:10:08.813 --> 00:10:13.644
So it's hard to say, you know, how you might feel, but we do have a lot of beliefs.

00:10:14.033 --> 00:10:15.563
That hunger is bad.

00:10:15.894 --> 00:10:24.413
And that's, that's, it's something that shouldn't occur, but I assure you, it is as natural as the urge to go pee.

00:10:24.774 --> 00:10:28.583
Like when your bladder is full, you get the signal that it's time to go.

00:10:28.823 --> 00:10:31.793
And you usually do that, like as soon as it's convenient, right?

00:10:32.244 --> 00:10:35.693
There's usually very little drama about it in the brain.

00:10:36.533 --> 00:10:42.234
If you could remember that a hunger signal is just as natural of a bodily cue as needing to go to the bathroom.

00:10:42.594 --> 00:10:44.274
That can go a long way.

00:10:44.663 --> 00:10:46.043
In managing your fear.

00:10:46.823 --> 00:10:49.374
If you are a worrier about the bathroom.

00:10:49.673 --> 00:10:52.943
You might do better liking it to something else.

00:10:52.943 --> 00:10:54.533
Like temperature cues.

00:10:54.833 --> 00:11:00.653
You take your coat off when you go in a building because your body cues you that it's warmer in here.

00:11:00.653 --> 00:11:02.033
And so no need for the coat.

00:11:02.364 --> 00:11:07.283
You don't continue wearing it inside because you might get cold when you go out.

00:11:07.583 --> 00:11:07.884
Right.

00:11:07.884 --> 00:11:09.474
You wait until your body signals.

00:11:09.504 --> 00:11:10.134
I'm cold.

00:11:10.464 --> 00:11:11.964
And then you put on a layer.

00:11:12.803 --> 00:11:23.094
So that is just kind of one way to think about what are some of the other bodily cues that we get that are really no big deal to our brain, where you're just like, oh, I feel this.

00:11:23.094 --> 00:11:24.234
And I'm going to take care of it.

00:11:24.354 --> 00:11:27.144
I want to start thinking of hunger in that way.

00:11:27.173 --> 00:11:31.073
I'm going to wait until I feel hungry in a wait until I feel cold.

00:11:31.494 --> 00:11:32.844
And then I put the coat on.

00:11:32.874 --> 00:11:33.234
Right.

00:11:33.264 --> 00:11:35.333
Then I going to go ahead and eat.

00:11:36.083 --> 00:11:40.703
So back to that preventative eating where I see this a lot.

00:11:41.274 --> 00:11:52.464
Is like heading out on errands and you think I better get a snack or eat whatever, because I don't want to get hungry while I'm shopping or it's like, well, I don't know when we're going to stop for dinner.

00:11:52.823 --> 00:11:55.553
If it will be in an hour or if it's going to be too.

00:11:55.553 --> 00:11:59.303
So I might better eat something now in case I get hungry.

00:11:59.813 --> 00:12:03.323
See how this is preventative eating from fear.

00:12:03.624 --> 00:12:10.283
You're afraid that in the next few hours you might feel hunger and you think that would be a bad thing.

00:12:11.423 --> 00:12:16.673
The other reason we might eat preventatively is because we aren't sure if we will, like what a served.

00:12:17.033 --> 00:12:18.354
What if at the restaurant there's nothing.

00:12:18.384 --> 00:12:21.504
I like, what if at the party or buffet there isn't anything good.

00:12:21.774 --> 00:12:23.634
I better eat now just in case.

00:12:24.413 --> 00:12:30.504
This rarely happens to my clients, that they can't find something on the menu or what's being served.

00:12:30.744 --> 00:12:32.274
That's going to work for them.

00:12:32.303 --> 00:12:33.803
It's very, very rare.

00:12:34.104 --> 00:12:38.844
So now of course, this makes me think of people with like allergies or food sensitivities.

00:12:38.844 --> 00:12:43.703
And honestly, that is a whole other situation that we are definitely not talking about today.

00:12:44.153 --> 00:12:47.783
I'm talking about neuro-typical folks without allergies.

00:12:47.783 --> 00:12:53.724
If you have an allergy and you need to eat before you go to an event that is again, something altogether different.

00:12:54.653 --> 00:13:00.984
I'm talking about the idea that you're just thinking, I might not find something and so I might be hungry.

00:13:00.984 --> 00:13:02.333
And so I best eat now.

00:13:02.903 --> 00:13:03.803
See how that is.

00:13:03.803 --> 00:13:04.313
Fear.

00:13:05.183 --> 00:13:11.453
I had a client that told me, um, this was a few years back that she always traveled with food.

00:13:11.754 --> 00:13:16.974
Like when she would go out of town, she would pack a lot of snacks, granola bars, and trail mix, stuff like that.

00:13:17.453 --> 00:13:20.514
She was always afraid that she would get hungry.

00:13:20.844 --> 00:13:28.703
So I remembered this and I saw, I went back and I looked at some of my old notes with this client and I take notes, I type notes while I'm speaking to clients.

00:13:28.703 --> 00:13:28.974
So.

00:13:29.394 --> 00:13:35.033
This is what I have down that she said, She said, I went out of town, just my husband and I this weekend.

00:13:35.063 --> 00:13:37.644
I intended to pack some snacks, but I got too busy.

00:13:38.214 --> 00:13:43.134
As I was driving to the airport, I thought I have no food with me, not a single thing.

00:13:43.583 --> 00:13:46.854
I used to always like to have fruits and vegetables and whole grain crackers.

00:13:46.903 --> 00:13:52.543
But it was good because I would have snapped on it and maybe not even needed it.

00:13:53.024 --> 00:13:57.104
It was nice because I only thought about food at meal times.

00:13:57.673 --> 00:13:59.384
Because it was just the two of us.

00:13:59.624 --> 00:14:02.864
We could just wait till we were hungry and then go get a meal.

00:14:03.524 --> 00:14:06.823
When I travel and leave the house, I'm always packing snacks.

00:14:06.913 --> 00:14:09.614
I always have nuts and an apple just in case.

00:14:10.214 --> 00:14:13.724
But this is the first time I traveled and didn't bring anything.

00:14:14.083 --> 00:14:15.583
I didn't snack on anything.

00:14:16.394 --> 00:14:17.474
I felt lighter.

00:14:18.193 --> 00:14:19.844
And a little less to worry about.

00:14:20.203 --> 00:14:24.134
There is plenty of food and I find it when I need it.

00:14:24.583 --> 00:14:25.724
What an amazing thought.

00:14:25.724 --> 00:14:26.053
Right?

00:14:26.504 --> 00:14:27.014
Let me finish.

00:14:27.344 --> 00:14:33.254
I realize how much I was eating for fear, I would get hungry, preventing hunger.

00:14:33.494 --> 00:14:36.073
Like it would be terrible to be caught without food.

00:14:36.971 --> 00:14:39.011
That's the end of, of my notes on that.

00:14:39.011 --> 00:14:41.922
But I just think that is fascinating.

00:14:42.131 --> 00:14:51.611
She wasn't necessarily trying to lose weight really while she was out of town, she just decided, okay, there is plenty of food where I'm going, which is really true for any first world country.

00:14:51.611 --> 00:14:52.601
You're traveling to.

00:14:53.249 --> 00:14:54.869
I think that thought that she said.

00:14:55.649 --> 00:14:58.798
There is plenty of food and I find it when I need it.

00:14:58.859 --> 00:15:01.168
It's so, so great.

00:15:01.229 --> 00:15:03.749
I remember her feeling really empowered.

00:15:04.649 --> 00:15:09.298
The other part she really enjoyed was that she noticed when she brought the just-in-case snacks.

00:15:09.719 --> 00:15:12.749
She ate them, whether she was really hungry or not.

00:15:12.989 --> 00:15:23.308
So she was able to focus first more on the activities they were doing while out of town, but also enjoy her actual meals more because she was physically hungry for them.

00:15:23.668 --> 00:15:28.678
So instead of prevented preventative eating random snacks, she brought from home.

00:15:29.068 --> 00:15:32.938
She waited until she was physically hungry and then they stopped for a meal.

00:15:33.599 --> 00:15:46.499
I know this sounds sort of basic and I'm kind of like what my kids call over-explaining, but when you really start to examine all the ways that we eat, when we aren't physically hungry, like this preventative eating, it comes up a lot.

00:15:47.129 --> 00:15:50.938
This eating that we do just in case or mostly out of fear.

00:15:51.778 --> 00:16:01.349
So this was a pattern this client knew she had, but sometimes we aren't even aware of this preventative eating until we really start looking at our food journals.

00:16:01.828 --> 00:16:05.038
I know, I know I talk about food journals all the time.

00:16:05.458 --> 00:16:12.418
But really once again, I want to remind you that your food journal is the most important nutritional study you will ever read.

00:16:13.048 --> 00:16:19.288
You can identify some of these patterns like, oh, look, I always grab a snack right before getting in the car.

00:16:20.038 --> 00:16:21.568
Even though I just ate breakfast.

00:16:22.619 --> 00:16:27.208
Don't underestimate all the patterns we can see by looking at a food journal.

00:16:27.778 --> 00:16:33.719
And if you can't identify what's going on, not to worry, that's what I'm especially good at.

00:16:33.719 --> 00:16:36.629
So I would love to take a look at your food journal.

00:16:37.678 --> 00:16:43.139
Now I did tell you at the beginning, I would talk about when preventative eating might actually be a good idea.

00:16:44.038 --> 00:16:56.788
If you are a person who does not have flexibility at work and gets very particular breaks, such as a teacher or maybe other types of shift work, or maybe retail work, where you have set breaks.

00:16:57.149 --> 00:16:59.908
And those are the only times you are allowed to eat.

00:17:00.178 --> 00:17:03.208
You can't be eating when you are trying to sell clothes at Nordstrom.

00:17:03.239 --> 00:17:03.599
Right?

00:17:03.928 --> 00:17:11.128
You have a job of that type, then you need to give your body fuel to get through your shift prior to going.

00:17:11.638 --> 00:17:12.838
This gets tricky.

00:17:12.838 --> 00:17:20.189
If you have to leave early in the morning, because I have had clients tell me time and time again, I'm just not hungry for breakfast at that time.

00:17:20.638 --> 00:17:24.058
And it can take a couple hours in the morning for your appetite to ramp up.

00:17:24.088 --> 00:17:25.259
Nothing's gone wrong.

00:17:25.409 --> 00:17:26.638
That just could be your body.

00:17:27.058 --> 00:17:28.888
That is also especially true.

00:17:28.919 --> 00:17:30.298
If you have caffeine in the morning.

00:17:30.749 --> 00:17:34.199
Because that can have a dampening effect on your hunger levels.

00:17:34.709 --> 00:17:38.038
So if this is the case for you, I would say yes.

00:17:38.489 --> 00:17:45.239
Eat breakfast in order to prevent hunger from happening prior to your planned lunch break.

00:17:45.449 --> 00:17:47.699
If that is several, several hours away.

00:17:48.179 --> 00:17:54.088
This is much different Then eating in case you might get hungry while you shop at Nordstrom.

00:17:55.019 --> 00:17:59.009
If you are the one on your feet working there, you need the fuel.

00:17:59.098 --> 00:18:03.778
Even if you didn't feel strong, physical hunger cues before you left for work.

00:18:04.858 --> 00:18:12.929
So if your schedule is like you have a break now, and then again in five hours, you need to eat and you'll want to make sure that meal is well balanced.

00:18:12.959 --> 00:18:18.719
Again, protein, fiber fat, in order to give you the fuel you need to get through that shift.

00:18:19.229 --> 00:18:23.578
So you don't come out on the other side feeling like you're way too hungry.

00:18:24.355 --> 00:18:39.026
The more you balance your meals and stay hydrated in between the longer longer you'll be able to comfortably go in between those meals around four hours seems to be pretty ideal between meals for optimal digestion, but you know, you know, your body best and you can.

00:18:39.355 --> 00:18:45.476
See how it goes, the more you balance your meals and the more you stay hydrated, you might be able to play with that number a little.

00:18:46.586 --> 00:18:50.905
But do you see how this is vastly different than fearing hunger?

00:18:51.476 --> 00:18:55.736
Or being worried that you might get hungry, it's preventative eating.

00:18:56.066 --> 00:19:02.036
And yet it's only because you are planning and you know, that that's what works best for your schedule.

00:19:02.932 --> 00:19:04.942
Honestly, typical physical hunger waves.

00:19:05.452 --> 00:19:12.893
Are really nothing to worry about when you are eating balanced meals from that negative three to enough, that positive three.

00:19:13.192 --> 00:19:15.742
And the meal includes protein, fiber, and fat.

00:19:16.103 --> 00:19:23.843
You will find that your hunger will feel more like a gentle rolling Hills instead of screaming up and down a roller coaster.

00:19:24.353 --> 00:19:30.863
You will also notice your sugar cravings will decrease as well, which is a great side benefit.

00:19:31.403 --> 00:19:33.442
So that's what I have for you today, please.

00:19:33.442 --> 00:19:38.393
As always, I love, love, love to hear from my listeners comment on Instagram or send me a DM or email.

00:19:38.692 --> 00:19:43.972
I'd love to know what patterns you are seeing in your food journal and that you need some tips on.

00:19:44.303 --> 00:19:45.596
Don't forget to get your free food.

00:19:45.596 --> 00:19:46.826
planning sessions scheduled.

00:19:46.885 --> 00:19:48.445
You've got just two more weeks.

00:19:48.476 --> 00:19:53.576
And thanks again for listening today to this episode of Eat Well, Think Well, Live Well